Most people want strong, healthy hair, especially as they grow older. Interestingly, your hair grows around 0.5 inches (1.25 cm) a month and 15 inches a year. How fast it grows depends on factors such as age, health, genetics, and diet.
While you can’t change things like age and genetics, food is one thing you have power over. In fact, eating unhealthy foods can lead to hair loss.
On the other hand, eating a balanced diet and proper nutrition can help to promote hair growth, especially if you experience hair loss as a result of malnutrition.
Foods With Vitamin E for Hair
Here are 14 good foods you can eat to promote hair growth,
Eggs are a great source of protein and biotin, two nutrients that can promote hair growth. Eating enough protein is important for hair growth because hair follicles are made mostly of protein. Lack of protein in the diet has been shown to promote hair loss.
Biotin is important in the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Studies have also shown that using more biotin can help improve hair growth in people with biotin deficiency.
However, biotin deficiency is not uncommon when using nutritious foods. There is little evidence that healthy people benefit from eating more biotin.
Eggs are also a good source of zinc, selenium, and other healthy nutrients. This makes them the best food you can eat to get good hair health.
Berries are loaded with beneficial chemicals and vitamins that can promote hair growth. These include vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles from damage by harmful molecules called free radicals. These molecules are naturally present in the body and the environment.
For example, 1 cup (144 grams) of strawberries provides 141% of your daily needs for vitamin C. Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and broken.
Also, vitamin C helps the body absorb iron from food. Low iron levels can cause anemia, which is linked to hair loss.
Spinach is a healthy raw vegetable loaded with beneficial nutrients such as folate, iron, and vitamins A and C, all of which can promote hair growth.
Vitamin A helps skin glands produce sebum. This oily substance helps to soften the scalp to keep hair healthy. A cup (30 grams) of spinach provides up to 54% of your daily needs for vitamin A.
Spinach is also a great source of plant-based iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to stimulate your metabolism and help growth and repair.
Oily fish such as salmon, herring, and mackerel contain nutrients that can promote hair growth. They are excellent sources of omega-3 fatty acids, linked to hair growth. A study of 120 women found that taking supplements containing omega-3 and omega-6 fatty acids and antioxidants reduced hair loss and hair growth.
Some studies have found that taking fish oil supplements significantly reduced hair loss and hair growth in women with thinning hair. However, there are only a few studies on omega-3 fatty acids and hair growth. More studies are needed before health professionals can make recommendations.
Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, nutrients that can help promote strong and healthy hair.
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health. Medium sweet potatoes (about 114 grams) contain enough beta-carotene to provide more than four times your daily needs for vitamin A.
Studies have shown that vitamin A stimulates sebum production, which helps keep hair healthy. Also, vitamin A can speed up hair growth and promote thick hair growth, all while preventing other hair follicles from growing back.
Avocado is delicious, nutritious and a good source of healthy fats. They are also an excellent source of vitamin E, which can promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily needs for vitamin E.
Like vitamin C, vitamin E is an antioxidant that helps fight oxidative stress by reducing free radicals. In another study, people who lost their hair experienced 34.5% more hair growth after taking a vitamin E supplement for eight months.
Vitamin E also protects skin areas, such as the scalp, from stress and injury. Damaged skin on the scalp can lead to poor hair quality and a few hair follicles.
Also, avocados are a good source of essential oils. These fats cannot be produced by the body, but they are not essential nutrients for building your cells. The deficiency of essential fatty acids has been linked to hair loss.
Nuts are delicious, light, and contain a variety of nutrients that can promote hair growth. For example, an ounce (28 grams) of almonds provides 37% of your daily needs for vitamin E.
Also, they provide a variety of B vitamins, zinc, and essential acids. The deficiency of any of these nutrients is linked to hair loss.
Peanuts are also linked to a variety of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease.
Seeds provide a large amount of low-calorie nutrients. Many of these nutrients can also promote hair growth. These include vitamin E, zinc, and selenium.
An ounce (28 grams) of sunflower seeds provides about 50% of your daily needs for vitamin E and a variety of healthy B hairy hair extensions. Also, certain seeds such as flax seeds and chia seeds provide omega-3 fatty acids.
One ounce (28-gram) supply of flaxseeds provides 6,388 mg of omega-3 fatty acids. That is more omega-3 fatty acids than half a fillet (178 grams) of salmon.
However, flaxseeds provide a type of omega-3 fatty acid that is not properly digested like omega-3s found in fatty fish. Still, it is a good addition to the diet. For a wide variety of nutrients, it is best to use a combination of seeds.
Sweet pepper is an excellent source of vitamin C, which can help with hair growth. In fact, one yellow pepper gives about 5.5 times more vitamin C than an orange.
Vitamin C helps to promote collagen production, which can help strengthen the strands of your hair. It also contains a powerful antioxidant, which can protect hair strands from oxidative stress.
Oxidative stress occurs when free radicals exceed the immune system. It has been linked to hair loss and gray hair. Also, sweet peppers are an excellent source of vitamin A. This vitamin can help speed up hair growth while stimulating sebum production, which helps keep hair healthy.
Oysters are one of the best sources of zinc. Zinc is a mineral that helps support hair growth and repair the cycle.
Zinc deficiency in the diet can promote telogen effluvium, a common but reversible mechanism of hair loss caused by nutrient deficiencies in the diet.
Studies have shown that taking a zinc supplement can reverse the effects of hair loss caused by zinc deficiency.
However, taking too much zinc can also promote hair loss. This is why getting zinc in foods like oysters can be better than taking supplements because the diet provides zinc in small but healthy doses.
Shrimp is a famous shellfish rich in many nutrients that have the potential to promote hair growth.
For example, shrimp is a great source of protein, B vitamins, zinc, iron, and vitamin D. A 3.5-ounce (100-gram) shrimp provides 38% of your daily needs for vitamin D.
Interestingly, studies have linked vitamin D3 deficiency to hair loss.
Although very low in fat, shrimp also provides a small amount of omega-3 fatty acids. Foods rich in omega-3 fatty acids have been linked to improved hair growth.
Beans are a great source of plant-based protein, which is essential for hair growth. Like oysters, beans are a good source of zinc, which helps hair growth and regulates the cycle. The 3.5-ounce (100-gram) supply of black beans provides 7% of your daily zinc needs.
They also provide other healthy nutrients, including iron, biotin, and folate. In addition to all these benefits, beans are very versatile and inexpensive, making them easy to add to food.
Studies have shown that soy compounds can promote hair growth. One of these compounds is spermidine, which is packed in bean sprouts.
For example, a study of 100 healthy people found that a nutritional supplement made with spermidine increased the active hair growth phase called the anagen phase. If the hair follicles remain in the anagen phase, they will grow longer. Test-tube studies have also shown that spermidine promotes human hair growth.
However, research on sperm growth and hair growth is relatively new, so more studies are needed before health professionals can make recommendations on a spermidine diet.
Meat is the basis of most people’s diets and is rich in nutrients that can help hair growth. The protein in the meat products grows and helps to repair and strengthen the hair follicles. The 3.5-ounce (100-gram) serving of cooked sirloin steak provides about 29 grams of protein.
Red meat, in particular, is rich in iron that is easy to absorb. This mineral helps red blood cells to carry oxygen to all the cells in the body, including the hair follicles. Protein and iron deficiency have been linked to hair loss.
Can vitamin E be applied directly on hair?
Always dilute vitamin E before applying it to your skin, scalp, or hair. Undiluted vitamin E oil can cause skin irritation or a rash . Taking supplements can increase your risk of ingesting dangerous amounts of vitamin E.
Can I leave vitamin E on my hair overnight?
As mentioned earlier, vitamin E oil and capsules provide intense and complete nourishment to your scalp and hair. Warm it gently and then massage it onto your scalp in circular motions so that the oil penetrates into the scalp. Leave it overnight and wash it in the morning.
Can I mix vitamin E oil in my shampoo?
You can heat a little bit of vitamin E oil and massage your scalp with it. Otherwise, you can add a bit of vitamin E oil to your conditioner and apply it after shampooing. You can also crush Vitamin E capsules and add the powder to any blended oils and apply it to your scalp.
Can I mix castor oil with vitamin E for hair?
Vitamin E-rich castor oil is a great moisturizer. The oil extracted from the castor oil plant which is pale yellow in color has an unpleasant smell, but it is great when used topically on both skin and hair.